Add herbs and spices to your cooking

Long before they were utilized in cooking, herbs and spices were used for their therapeutic benefits. Scientists didn't start looking at their health-promoting properties until the last few decades. Fenugreek, turmeric, ginger, and garlic are some of the herbs and spices that have shown promise in increasing insulin sensitivity.

• Fenugreek seeds: They have a lot of soluble fiber, which helps insulin work better. You can eat them whole, as an extract, or even baked into bread will aid with blood sugar control and insulin sensitivity.
• Turmeric: Curcumin, an important ingredient in this spice, has high antioxidant and anti-inflammatory properties. It appears to improve insulin sensitivity by lowering blood sugar and free fatty acids.
• Ginger: Increased insulin sensitivity has been related to this popular spice. Gingerol, the main ingredient, has been shown in studies to increase sugar intake by making sugar receptors on muscle cells more accessible.
• Garlic: Garlic appears to boost insulin secretion in animal studies and has antioxidant properties that promote insulin sensitivity.